Back and Bicep Workouts for defintion and toning.

1. Barbell Bicep Curls 3 sets / 15 reps

2. Barbell Shoulder Press 3 sets/ reps

3. Kneeling One Arm Rows 3 sets/ 15 reps each arm

4. Cable Pullover 3 sets/ 15 reps

5. Wide Arm Lat Pulldown 3 sets/ 15 reps

6. Seated T-Bar Cable Row 3 sets/ 15 reps

7. Rear Deltoid Fly Machine 3 sets/ 12-15 reps

8. Assisted Pull Up Machine 3 sets/ 12 reps

9. Cardio Rowing Machine 10 minutes